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Sphinx Stretch
Lie face down with your legs extended and elbows bent, placing your forearms on the floor under your shoulders. Gently press through your forearms to lift your chest while keeping your hips and legs on the ground. Keep your elbows aligned under your shoulders and avoid arching your lower back excessively.
- Target muscles
- Lower back
- Also works
- Abs, Upper back
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Sphinx Stretch: how to do it
- Begin by lying face down on the floor or a mat with your legs extended straight behind you and your arms bent at the elbows, palms flat on the ground near your shoulders.
- Slowly lift your upper body by pressing through your forearms, keeping your elbows directly under your shoulders.
- Raise your chest while keeping your hips and legs in contact with the ground. Avoid overextending your lower back.
- Hold this position for a few seconds, feeling a stretch in your lower back and abdominal muscles.
- Slowly lower your upper body back to the starting position.
- Repeat the movement for the desired number of repetitions or hold the stretch for a set duration.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A common mistake is arching the lower back too aggressively, which can cause discomfort or strain. Keep your elbows directly under your shoulders and focus on lifting your chest gently while maintaining relaxed hips and legs.
Alternatives
More Lower back exercises
Questions about Sphinx Stretch
What muscles does the Sphinx Stretch target?
The Sphinx Stretch primarily works the lower back muscles while also engaging the abs and upper back as stabilizers. This gentle backbend opens the chest and improves spinal mobility, making it a great choice for posture improvement.
Do I need any equipment to perform the Sphinx Stretch?
No equipment is required for the Sphinx Stretch — you only need your body weight. For added comfort, you can use a yoga mat or a soft surface to support your elbows and forearms.
Is the Sphinx Stretch suitable for beginners?
Yes, the Sphinx Stretch is beginner-friendly as it offers a gentle spinal extension without putting excessive strain on the back. It’s a great starting point for those new to yoga or mobility training.
What are common mistakes to avoid in the Sphinx Stretch?
A common mistake is arching the lower back too aggressively, which can cause discomfort or strain. Keep your elbows directly under your shoulders and focus on lifting your chest gently while maintaining relaxed hips and legs.
How long should I hold the Sphinx Stretch for best results?
Hold the Sphinx Stretch for 20–60 seconds, depending on your comfort level and flexibility. Repeat 2–3 times, taking short breaks in between to avoid overloading the lower back.
Are there safety tips for performing the Sphinx Stretch?
If you have acute lower back pain or spinal injuries, consult a healthcare provider before trying this stretch. Move into the position slowly, avoid forcing the extension, and listen to your body to prevent strain.
What variations can I try to modify the Sphinx Stretch?
For a deeper stretch, transition into the Cobra pose by straightening your elbows. For a gentler option, place a folded towel under your forearms or reduce the lift to keep the extension mild.